PUSH SESSION
PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS | POSTERIOR CALVES
(SATURDAY)
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POSTERIOR CALVES
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FROM HIP THRUST POSITION
use a db on the lead leg if needed. this puts the knee
in a position to blast the calf in squatted
3 sets : 10-10-10
superset with
STANDING SINGLE LEG DONKEY RAISE
stiff legged position forcing max stretch into
the calves in plantar flexion. keep the movement
more in the bottom to mid range.
3 sets : bodyweight failure
2. DB FARMERS WALK ON TOES
3 sets : failure
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DYNAMIC WARM-UP MENU :
BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15
DB/KB PULLOVER
bent arm position leading with the elbows
to open the lats and t spine
2 sets : 15 to 20
CHEST SUPPORTED DB REAR DELT RAISE
flat bench chest support making sure to bias the
rear delt and not the back. this opens up the chest
for pressing also.
2 sets : 20-20
STANDING DB FULL OVERHEAD FRONT RAISE
another mobilizer and warm up for the shoulders to prime
for upper body work.
2 sets : 10-10
SESSION :
1. PLATE LOADED CHEST PRESS MACHINE
just outside shoulder width grip. this can be a regular
press machine or a slight decline. can also use a smith
machine if you need to.
ADD ON : posi band tension
4 sets : 12-10-8-6 + drop 6
2. DB FLOOR PRESS OFF FOAM ROLLER
PLACED ON T SPINE.
(make sure its parallel with the spine
and centered on your back perfectly )
the setup is a tad tricky but it really helps put a
stretch on the chest as well as feel side to side
differences in strength and mobility.
4 sets : 10-10-10-10 + last set drop to push up failure
3. SEATED CABLE FLY
this one don’t use attachments so you
can keep a palms down neutral grip.
cable is set around chest height. you’ll
be seated with back support facing
away from a cable crossover trainer.
3 sets : 15-12-10
compound set with
INLCINE PUSH UP FROM FLAT BENCH
use a supinated or pronated grip on edge
of bench coming in low across the chest.
3 sets : failure
4. CABLE V BAR FRONT RAISE
facing away from low pulley cable with v bar.
slightly bent fwd driving up into the front
delts.
3 sets : 20-15-12 + rest pause 6
5. SEATED DB LATERAL RAISE
3 sets : 20-20-20 + drop 10 + drop 10
5. SINGLE ARM TRI ROPE PRESSDOWN
FROM POOR MAN PREACHER POSITION
single rope attachment from high pulley, and poor
man preacher is just using your free arm crossed
under the working one to create a preacher like
stability point.
4 sets : 6-6-6-6
compound set with
STANDING TRICEPS PRESSDOWN
outside shoulder width pronated grip
4 sets : 15-15-15-15